How to Do Overhead Tricep Lifts

Overhead triceps lifts, more often called triceps extensions, can effectively strengthen the muscles at the back of your upper arms. Strengthening these muscles is essential, because they act as elbow-protecting shock absorbers and make up 60 percent of your upper arm. Additionally, neglecting to strengthen the back of your upper arms can result in a muscle imbalance that leaves you prone to injuries. For optimal results, learn to do this exercise with perfect form.

Things You'll Need

  • Dumbbells
  • Flat bench with or without upright backrest
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Instructions

    • 1

      Warm up with five to 10 minutes of low-intensity cardiovascular exercise. Ride a stationary bike, use the elliptical machine or jog in place or on a treadmill.

    • 2

      Sit on a flat bench or chair and pull your shoulders back and down. Place your back against the backrest of the bench or chair, or if there's no backrest, keep your back straight. Alternatively, stand upright with your feet hip-width apart or place one foot a step in front of the other to take on a split stance.

    • 3

      Cup one end of a dumbbell with both hands.Tighten your abdominals to stabilize your body and to help maintain the natural curve of your back. Avoid arching or rounding your back.

    • 4

      Raise the dumbbell overhead. Bend your elbows back to assume a 90-degree angle so your forearms are parallel to the floor and the weight hangs behind your head perpendicular to the floor while your palms face up.

    • 5

      Extend your elbows and slowly raise the weight up toward the ceiling. Keep your upper arms still and close to your ears, and only move your elbows and forearms. Squeeze your triceps for one second at the top of the exercise. Bend your elbows and lower the dumbbell behind your head.

    • 6

      Complete eight to 12 overhead triceps lifts to finish one set. As you get stronger, add one or two more sets or heavier dumbbells.